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Nutrition: fueling the body

The body is an amazing thing.  It protects, rebuilds, defends, and allows us to do the things we enjoy and take on the things we don't.  But, have you ever thought of your body by stepping out of it.  What if every day you went home after a long day or work, exercise, possibly some poorly planned meals, stepped out of your body like getting out of your car, parked it for the remainder of the evening until the next day when you do it all again.  If we think of our body as something that needs a little TLC from time to time, something more like our vehicles, then we car start to care for it a little more
The body requires fuel believe it or not.  Fuel comes in the form of macronutrients.  The big guns are protein, fat, carbohydrates.  Yes, you need all of them.  Yes there is a lot of different people out there all yelling different things, but at the end of the day, we know the body requires these three things to function optimally.
Not everyone wants or can afford to hire a full time nutrition coach, and you don't need to.  Yes, it can be a good idea if you can dedicate some time to a coach to learn.  But, a little self research never hurt anybody.  
A few things to help you start your journey along the nutrition trail.
 
 

1) Don't wait to get started, you'll never start if you keep saying "I'll start next week."
-this includes ridding your house of things you know you shouldn't be eating, if you tell yourself you'll just finish the stuff you have, then start, you'll most likely keep buying it and push off starting to eat better
2) Ask questions, buy a book, have you ever used Google? Sounds harsh, but there is all sorts of free information out there, you just need to do a little leg work.
-if it leads you to believe that you can get healthy, quick results in an amount of time that seems to be too good to be true, it probably is.
3) If it can sit on your shelf for more than a couple weeks without going bad, yeah you probably shouldn't eat it.
-things that come in sealed plastic packages ex:poptarts (no these aren't a good choice for breakfast or any meal)
4) You know! At the end of the day you know what is good, or better for you than something else.  Telling yourself you don't have the time to cook or prepare meals, isn't acceptable, and most likely if you feel this way you need to do some prioritizing, as a focus on nutrition will lead to a more healthy, happier life, and that should be your top priority.
 
So you have a sweet tooth, and you want a cookie, a cookie the size of a small pizza? Yes, the talk is nutrition, and who says that nutrition can't be fun and taste good, so here is proof!
This cast iron skillet cookie (or pizza pan/baking sheet cookie) is great for that sweet tooth, and if you have to you can even measure your macros per slice after slicing like the cookie pizza it is!
Ingredients:
1 large banana or plantain (almost black for plantain)
1 large egg
Splash of almond milk (unsweetened)
1 tsp baking soda
1 Scoop of SFH Coconut Fuel (you can use a protein of your choice)
1 TBSP melted coconut oil
Mix 
Add in 1/4 Cup (or more if you choose) Enjoy Life Chocolate Chips (these are soy free, dairy free, nut free)
Pre-Heat oven to 350*F 
Pour mixture into cast iron skillet or onto baking sheet
Bake 8-10min 
Remove from skillet or baking sheet allow to cool 10 minutes
Slice and Enjoy!
It's about that time of year again...Beach Season.  If you are looking for a quick way to get a jump on the warmer weather... April 3rd-23rd, J.D. Alex will be hosting a three week, nutrition and at home fitness program.  
*Weekly email correspondence, with recipes, guidelines, and information
*How to video's regarding at home workouts (no equipment required)
*3 weeks nutrition guidance that doesn't involve, counting or measuring
This is a great oppurtunity  for those that need that little boost or are looking to get back into the swing of things.
Cost-$100.00 for non-OC members or $80.00 for OC members
For more information email everydayfuellife@gmail.com
Cast Iron Skillet Chocolate Chip Cookie 
The Open is here.  Good luck to all that are taking part in the 2017 CrossFit Games Open.  Good luck to our own Carly Fuhrer as she works to get back to the Games this year. 
Be sure to wish each other some luck over these next few weeks.  The Open classes will be offered Friday's @9:00AM,5:30PM,6:30PM
Don't Forget!!!
At Oregon CrossFit we offer a few classes outside of our General CrossFit Classes

Boot Camp- 45min of body movement at a fast pace guaranteed to make you sweat! Get in, Get to it, Get out!
Monday & Tuesday @ 1:00PM 
Wednesday @ 10:00AM

Endurance- 45-60min of training to build that aerobic capacity! Working on the bike, rower, or running.  Interval, short and long distance, work on it all!
Wednesday @ 8:00AM

Bend Barbell-60min of weightlifting.  Taking you through the movements, the progressions, and the lifts to help you build strength in the olympic movements such as clean  & jerk and snatch.
Monday, Tuesday,Thursday, Friday @ 7:30AM & 6:30PM(no Friday 6:30PM through The Open)
Saturday @ 11:00AM

Weightlifting- 60min set up as complementary programming to our General CrossFit program
Wednesday @ 5:30PM and Sunday @ 10:00AM
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